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Most adults drink less than the recommended amount of milk each day, according to the 2010 Dietary Guidelines for Americans. Milk and other dairy products provide you with essential nutrients and may also help lower your risk for a number of different health conditions if you consume them in the recommended amounts.

Recommended Milk Consumption

Adults should drink three 8-ounce glasses of milk per day or consume the equivalent amount of other dairy products. Fat-free or low-fat products are recommended to help you keep within your daily limits for calories and fat. If you drink whole milk, gradually switch to drinking lower fat milk by first changing to 2 percent milk and then to 1 percent milk to get used to the difference in taste.

Health Benefits

While many people know of the connection between drinking milk and lowering osteoporosis risk, some are not aware of the other potential health benefits of drinking milk. Drinking milk also helps lower your risk for high blood pressure, obesity, stroke, heart disease, Type 2 diabetes, cavities and colon cancer, according to the Food and Agricultural Organization of the United Nations. These health benefits are due in part to the high levels of essential nutrients in milk, including niacin, riboflavin, protein, phosphorus, potassium, calcium and vitamins A, B-12 and D.

Vegetarian Alternatives

Vegetarians who don't drink milk or eat dairy products can choose fortified non-dairy milks, such as soy milk, or other foods containing calcium instead, such as kale and soy or other beans. However, vegetarians who don't consume dairy products tend to have lower levels of calcium, magnesium and potassium than those who consume dairy products, according to an article published in the "American Journal of Clinical Nutrition" in March 2009.

Considerations

If you're not a fan of milk, you can get a similar amount of nutrients from other dairy products. Choose a cup of yogurt, 2 cups of cottage cheese, a half cup of ricotta cheese, 1.5 ounces of hard cheese, 2 ounces of American or processed cheese or 1/3 cup of shredded cheese instead of a glass of milk, as these are all considered equivalent to 1 cup of milk. If you are lactose intolerant, you can opt for one of the lactose-free milks available to help meet your recommended milk intake or eat cheese or yogurt, since these foods contain less lactose. Some people consume raw milk thinking it is more nutritious, but there are food safety concerns with this milk since it may be contaminated with bacteria that could make you seriously ill. Pasteurization kills these bacteria without decreasing the amount of nutrients in the milk.